5Th Park run

[johnt46]

5Th park run Saturday, 2/3rds round and felt a little discomfort in my right achilles. I thought, do I stop or carry on? Whatever I did I still had to get back to the start to get my car and there were no short cuts so I carried on. It didn't get any worse, and I finished the run. Walked back to the car did some stretches and drove home. Getting out of the car I found the achilles "tight" and subsequently during the day, walking was hindered, so I am assuming I have tendonitis which I suffered in my left leg some months ago. The upside was I knocked another 34 seconds off my PB🤗 I do regular heel drops, squats etc., so any advice how to avoid achilles problems would be appreciated.

[MarkyD Graduate]

There are 3 things that you can do to help your achilles:

1) Stretches

2) Stretches

3) Stretches

If you spend a long time sitting down (office or car) then try to get up/out and walk every hour. Do soleus stretches when you are standing (brushing teeth, fuelling the car), take phone calls standing up, move more. Stretch out your calves as often as you can.

One thing is true for achilles tendonosis - it is not going to go away simply by resting. If you can afford to, get to see a sports physio (expect £60 for the first consultation) and get some specific advice on what is causing the tightness in your legs.

[johnt46 Graduate in reply to MarkyD]

Thanks MarkyD, I do try to do stretches especially heel drops, and with leg bent at 45 degrees (or what ever I can manage) and that is a killer, but it got my left achilles better. The tightness was just in the achilles nowhere else. I invested in a "Pulse Roll" and that seems to be helping. On rest days my partner and I will try and do 2miles Nordic walking and sometimes 4-5 miles. I don't intend to rest, but won't be running, will keep doing the heel drops and other stretching and strengthening exercises. I want to try and get down to 30minutes park run before my 73rd birthday end of May🤗

[MarkyD Graduate in reply to johnt46]

I want to try and get down to 30minutes park run before my 73rd birthday end of May

Your body is telling you something different. A more realistic goal would be to return to running (gently) in 2019, without getting any more injuries.